Growth is the key to happiness

Today, I want to talk to you about something that has been on my heart lately:

GROWTH > GOALS.

A couple of weeks ago, I had a two hour special team call all about personal development, goal setting and how to get out of your own way and it was amazing. The fact that I actually WANT to work on a Monday night still blows my mind, but I guess when you love something so much, it never feels like work, am I right?

Anyways, in my corner of the Universe, we've been talking a lot about Goals. And how depending on how you approach them, creating goals can either be super effective and wonderful OR it can end up making shit a whole lot worse in the long run.

I used to be a HUGE goal setter. I would make bucket list after bucket list. And when I look back on it, it caused me soooo much anxiety.

WHY? Because I would have the SAME things on my list for YEARS. I knew what I wanted to do, but never actually did it.

So, I want to share with you how I've shifted my mindset surrounding GOALS and how I've actually been able to take ACTION for the first time in my life -- all in just 3 simple steps:

STEP ONE: WRITE IT DOWN

You can't just claim to want it in your head. You need to put it on paper for it to actually feel REAL.

So I want to challenge you to envision for a minute -- What do you dream about? Pick a dream, any dream. Your dream job. Dream marriage. Dream house. Write it down and describe it in just a few words. Now do the same thing 3 times until you've listed 3 separate dreams.

GREAT. Once you've done that, now add 2 descriptors that will make your dream more concrete: what and when.

Here are mine:

1. Go on a yoga retreat in Bali before I'm 30.

2. Be living 100% debt free and have the freedom to live my life 100% on my own terms by the time I'm 30 by building a heart-centered, thriving, stable and values driven business as Beachbody Coach.

3. Perform at the Stratford Festival of Canada as a lead in a Shakespeare play by the time I'm 35 years.

STEP TWO: LOOK AT IT EVERY SINGLE DAY

Chances are, you've written a bucket list, put it away and never looked at it again. Can you even remember what you put on there? I bet not.

So why is it so important to actually LOOK at it? Well, you may not believe in the power of manifestation (I didn't either), but from a gal who's been doing this for over a year, trust me when I say, this shit works. Surround yourself with your goals. Your subconscious needs the daily reminder to be able to actually bring it into your life.

As Jeff Olson says: "Having your dreams concretely spelled out, on paper, in the most vivid and specific terms possible, and with a very tangible, concrete timeline, provides you with an 'environment of Yes!' for your goals, dreams and aspirations."

STEP THREE: START WITH A PLAN

But here's the trick. Don't be STUCK on making that plan come to fruition.

So often, we make a plan and we almost force things to go down the way we want it to (read: think it should.) And I want to propose something different.

Yes, start with a plan. Because ultimately, until you actually START, you're not moving forward. But be OPEN to the fact that whatever plan you actually start with will not be the plan that gets you there in the end.

I know this may sound confusing but here's my thought on all of this: there is no perfect way to do something. I mean, by definition, there can't be, because a plan is not getting there -- it's only your jumping off point. And THAT is why you need a plan. Because if you don't have a starting point, there won't be any jumping off happening at all.

As Nike says, JUST DO IT.

What are your 3 goals that you came up with during this exercise?

Share in the comments below! I'd love to keep you accountable.

I hope this helps you on your journey to GREATNESS.

Know that I believe in you. You are so so capable of being everything you want to be & more. Of not just wishing for those goals of yours to come true but to actually make them happen.
 

And if you wanna chat more about this shit, I'm always just an email away. I LIVE for this shit. And I wanna help you succeed and live your wildest dreams -- because you are so freaking worth it.

Xo Amanda

Oh and p.s. haven't signed up for my weekly love bombs and freebies yet? Whatchya waiting for!!!  Get the goods here!!!!!!!

5 Steps to Loving Yourself From the Inside Out

I've been digging deep lately into the topic of Self Care and it's been a GAME CHANGER for me.

You guys, I used to think that self care was a load of BS, but let me tell ya, when I intentionally make time for the things that light me up, I am in a freaking AMAZING place and even the worst of days don't affect me the way they used to. It's pretty amazing.

When I first started out on my journey to self love, I didn't really know where to start. I thought self care meant Netflix and chill and taking a bath after a long day with a glass of wine.

And don't get me wrong, there is a time and place that all of the above (I spent last night doing JUST that and it was epic), but self care is so much more than that. It's about intentionally spending pockets of your day doing the things that make you feel amazing so that you can show up for the rest of your life (ya know, work, relationships, the works!) in a way that is 100% YOU. 

No more burnt out, overwhelmed, stressed out BS. By implementing these 5 main things into my life, I have been able to completely remove the overwhelm and spend even the busiest of days feeling grounded, inspired and empowered.

And no, it's not magic. Although you KNOW I'm still waiting for my letter to Hogwarts. ;)

This shit is REAL. And things that you can start putting into your life right freaking now. Because you freaking deserve to love yourself from the inside out, girlfriend. So let's get to the good stuff.

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1. GET YOUR SWEAT ON

I don’t know about you, but my workouts are a HUGE part of my self care practice -- I’m a ragin’ biotch without my endorphins. Anyone else feel me?

But for a long time, I wasn’t making my workouts as priority in my life.

How many times have you skipped your workout because you’re “just too busy” to get it in?

If you aren’t all raising your hand right now, YOU LYIN’. (Ok, I kid, I kid) But for real, I know I used excuse after excuse all the time...

“I just don’t have any time during my crazy day to get my workout in” OR “I’ll go to the gym tomorrow after work” OR “I’m just too dang tired.”

Look, I get it. I hear you, loud and clear. I’ve been there! And I get that going to the gym or that hot new Spin class can take two hours out of your day, and that stinks (and is honestly freaking exhausting). But here’s the thing: You don’t need hours out of your day to get a good workout in. Hell, I don’t even remember the last time I did a workout that lasted longer than 30 minutes. (I'm always just a message away if you're looking for some amazing workout options!)

So, girl, get at least 30 minutes of exercise in! YOU CAN GET IN THIRTY MINUTES.

Let’s BUST those “I’m too busy” excuses and GET IT DONE. If I can do it, so can you ;)

2. FUEL YOUR BODY WITH WHOLE FOODS

I will say this shit again and again until I'm blue in the face -- diets don't work. Calorie/macro counting is triggering and exhausting. And you DESERVE to never feel restricted in life.

The answer? Whole foods and portion control.

Because of these tools, I'm now living a balanced life where I'm fueling my body with food that is ACTUALLY good for me (and not a raging starving biotch in the process -- because let's be honest, that's exactly what I was when I was on the yo-yo diet cycle of death *cringe*)

Want a sneak peek into a day in the life of eats with Amanda? Check it out here!

3. FOCUS ON POSITIVE SELF TALK

I don't know about you, but for soooo long, I would spend every morning looking at myself in the mirror and focusing on what I perceived as "bad". I would suck in my stomach in an attempt to make it flat, stare at my thighs and wonder why they couldn't be smaller & just blatantly make myself feel unworthy and unattractive.

Have you ever felt this way before? 

I cannot tell you how IMPACTFUL positive self-talk has been for me. It is not going to happen overnight (and those thoughts will continue to happen because, hey, we're all human and that inner shit talker is a fiery biotch!), but if you can implement some of these tips into your day, I cannot tell you how much it will change the way you view yourself.

MY 3 BEST TIPS FOR POSITIVE SELF TALK:

• When you look in the mirror, focus on what you DO love, not what you don't.
• Do something that makes you feel on freaking fire. Rock a workout. Throw yourself a dance party. Get out of your head and into you body!
• Quit the comparison game. I know you do it. We all do. If you are following people on social media that trigger you, stop following them. Or better yet, remember that you don't know their story or how they got themselves to look the way they do. Celebrate your own personal victories and remember that we're all on our journeys -- and where you are right now is exactly where you're supposed to be.

4. GET YOUR SILLY ON

Ok girlfriend, you KNOW that I’m ALL about a giant goofball and seeking JOY every single freaking day. So this clearly had to have a bullet point on it's own :) 

As we grow up, gain responsibilities, stressors, obligations and what not, we lose our sense of PLAY. Remember that unbridled freedom we felt as kids? Freedom to laugh to our hearts content (or until milk came out of our nostrils!), freedom to act like FOOLS and not be worried about other people judging us, FREEDOM TO JUST BE!

I want to challenge you to be SILLY. I feel like so often in life we are “required” to take ourselves seriously and while it is important to do so at times, I think connecting with our inner goofball is NECESSARY for the soul. And this goes for your workouts too! Sometimes I find myself attempting a move and just flat out FLAILING. Anyone else? I used to get so frustrated with myself when I couldn’t “master” something, but I’m working on just keeping on keeping on and learning to LAUGH at myself because, let’s be honest, if someone was watching us during our workouts, I’m sure they’d be giggling right along with us.

MY FAVORITE WAYS TO BE SILLY:

• Jammin' out in the shower to my favorite song and SANGIN' at the top of my lungs!
• Playing with my pup
• Sending rah-diculous pictures to my besties!

5. CREATE A SELF CARE BASKET

This is something I did for myself when I started my journey to self care a year ago and it was SO freaking impactful.

So what exactly is a Self Care Basket? It's a basket/box (you can use a shoebox or whatever you have lying around at home!) that you fill with things that make you happy. That make you light up inside when you see it. A box that you can go to for a little self love when you’re feeling those negative thoughts and feelings come your way.

Have FUN with this challenge. Find things around the house // Go to the Dollar Store or Target or TJ Maxx for affordable options! 

And most importantly, I want you to be really intentional with this. What makes me happy is probably different than what really lights YOU up. So really ask yourself, what are the things that make you so freaking happy you could burst ;) 

Here's what I came up with for mine!

And there you have it!

My favorite 5 things to rock out my self care routine!

Which one are you committing to start implementing into your routine this week? Share in the comments below!

How to Choose Joy On Terrible, Horrible, No Good, Very Bad Days

Anyone else used to be obsessed with that book growing up? I would make my Mom read it to me over and over and over again. I just loved Alexander's super red hair and freckles!!...Maybe that explains why I've always wanted a little kid with bright red hair...ha, I can't believe I'd never considered that!

Okay, I digress. But fo realz. Whether you know that book or not, if you've been on the planet for more than a minute, chances are, you've had a terrible, horrible, no good, very bad day.

You know the one. Where everything just seems to be against you. You spill your coffee in the morning, rip your favorite shirt, miss the train, send an email to the wrong person, get yelled at by your boss, burn dinner and when you go to sit down to watch this week's episode of the Bachelor, realize you've forgotten to DVR it. Or maybe you are just feeling a general lack of faith in humanity with the going ons of the world lately. And chances are, if you're anything like me. you've spend the whoooole day listening to Adele (#bestsadmusicever) and complaining to your friends about your shitty, shitty, day.

Sound familiar?

I used to have more days like this than I'd like to admit. I would sit and sulk in my frustration. And let me tell ya, I was not fun to be around. 

I've been reading The Universe Has Your Back (a really fantastic book all about fear)  and something she emphasizes is how the energy you intentionally put out into the world directly affects your mindset. In other words, how you FEEL every single day is entirely up to you.

This is a concept I used to have a really hard time grasping -- I mean, I just couldn't get it... What if someone was being rude to me? Or traffic was THE WORST and it took me an extra 30 minutes to get home.  Or what if I had a terrible, horrible, no good, very bad day like the one I just shared? Those things would obviously make an impact on how my day went... I would CLEARLY feel frustrated, upset, irritated and annoyed if any of those things happened to me, right?

Well, that's what I used to think.

But here's what I've been learning, and what I want to empower you to consider:

You are 100% made up of the decisions you make.

Sure, you can't control the things that you'll come up against throughout your day, but you CAN control how you respond to them. You can choose to lean towards JOY instead of fear, doubt or frustration.
 

"Your decision leads you to experience joy in a seemingly joyless situation" - Gabby Bernstein

Let me guess...you're thinking "ok, ok, it SOUNDS easy and all, but how do you actually put it into practice?" You know I wasn't gonna leave you hanging like that. I gotchu, girl ;) 

So here are 3 of my favorite tools on how to CHOOSE JOY on even the worst of days:

+ Focus on how you WANT to feel and get clear on your VALUES

If I were to ask you the question: "How do you want to feel every single day?", what would you say? For example, I would say: Joy-filled, ease, connected, grounded, free and strong.

And further, what are the things that you do/have done that help you feel these things? For example, some of the things that I do to connect to these feelings are: throwing myself a dance party, getting a workout in, calling my mom, practice yoga, meditate, journal, play with my pup , share my story in a blog post, have a work date at a coffee shop, snuggle with my hubby etc.

Brainstorm and journal it out and see what you come up with!

+ Recite an affirmation that is in line with your values

I know this may sound hokey (and trust me, until recently, I thought all of this was a load of bullshit), but I've been incorporating affirmations into my morning rituals for the past month and it has been a GAME CHANGER. 

My current favorite go-to is from a book called the Big leap (check it out!): 

“I expand in abundance, success and love every day as I inspire others to do the same.”

Before I start my day, I spend 5 minutes saying this out loud and breathing it in. This hasn't been something that has come easy to me. I've been SUPER resistant to any form of affirmation for years, but I dedicated this year as the year of GROWTH and part of that means being open to new experiences. So I said F*ck it. Let's try it. And man oh man has it been a game changer. That sense of ease I've been craving? I'm finally starting to see it show up in my life and I'm loving every second of it.

So whether this affirmation resonates with you, or another one jumps out at you, choose one and commit to starting your day by saying it every day next week! Need some examples of mantras? Click here!

+Shock your system

You ready for it? This is how to put all of the things you've discovered in the last two points and jolt yourself into joy.

I want you to spend the next week getting curious with yourself. On days when you're feeling any negative emotion, allow yourself to feel the feels if you need to for a few minutes ('cause sometimes that shit is necessary), and then SHIFT YOUR SPIRIT. You know that list I had you write up? The one of all the things that help you feel the way you want to? Pick one and DO IT. Jolt yourself into a better day and decide to freaking CHOOSE JOY. Ok?

You are more POWERFUL and CAPABLE than you realize, beautiful girl. And you deserve to feel all the light & love the world has to offer. Let's start creating it together, ok?

Xo Amanda

p.s. I'd love to hear your thoughts and how you found this exercise! Comment below or contact me if you wanna chat more about this :)  

Busy Babe's Guide to Meal Prep

Let me guess.

You're two weeks into the new year and you are already starting to see your nutrition.

You had SUCH GOOD INTENTIONS to making this year your healthiest year yet. Losing those last 5-10 lbs. Feeling energized, amazing -- you were gonna SLAYYYYYYYYYY 2017.

But then life happened. And you got busy. And it's cold. And pizza.... I get it. I really do. I was right there with you.

But this year has been different.

For the first time in my adult life, I have come into the new year HAPPY, HEALTHY and so freaking energized. I'm rocking out my goals and feeling like a whole new woman -- and you wanna know why?

MEAL PREP.  

I know, I know, this may seem RIDICULOUS. That such a little thing could cause such a major shift. I thought it was ridiculous too! (probably why I didn't actually implement it for so long), but holy shitake mushrooms it has been the number one game changer for my health. 

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So here are my top 10 meal prep tips for Busy babes just like you...

1. Have a PLAN

Make a list of your favorite healthy foods, choose simple (and delicious -- duhh) recipes that can be made quickly [Need some ideas? Click here to grab your Free Recipe E-book] and decide what you'll eat for every snack and meal. 

2. Stick to your Grocery List

"Fail to plan, fail to succeed" -- that's my motto when it comes to food shopping. I go into the grocery store with a PLAN. No throwing in those Reese's cups or your favorite chips into the cart -- if you don't have it in the house means you are setting yourself up for success! (PSA: if there is chocolate in the house I WILL EAT IT. haha My hubby knows.) So stick to your list. And hopefully, if you're following a meal plan that promotes balance, your list will have some treats here and there anyways ;)

3. Keep snacks simple

When you're gearing up to make food for the week, it's best to keep snacks simple. Save time by choosing snacks that don't require a lot of time to put together -- my go tos? Fresh fruit with some peanut butter, hard boiled eggs, Shakeology and carrots and hummus! All DELICIOUS!

4. Look for shortcuts

Pre-chopped veggies & fruit (or just fruits that don't need chopping! I love me some apples and bananas), cooked lentils/garbanzo beans are a great complex carb to add to a meal and come ready to rock and tuna packets (in water) are a personal favorite of mine for a quick and easy protein option to throw on a salad or mix in with some avocado :) 

5. Cook everything all at once!

I spend about an hour a week on meal prep and you know how? Because I do it all at once! Roasting veggies, sweet potatoes and even chicken breasts can happen all at the same time -- which not only saves you time but also cuts down your utility bill ;) You know I've got your back.

6. Batch it out!

And better yet? Make big ol' batches of everything so you have plenty of healthy options on hand. Make a large batch of quinoa or brown rice (or whatever whole grain you loooove!) and bake a bunch of chicken breasts/lean meat/ground turkey at once, chop them up and keep them in the fridge for salads and dinners.

7. Pack your meals

Schedule time in your evening to pack your lunch and all of the meals you need for the next day! That way you aren't feeling rushed in the morning // inclined to just "go out to eat since it's easier"

8. Mix it up

I was so worried when I started meal prepping that it would mean eating the same, boring thing every day -- but it doesn't have to be like that! Give yourself OPTIONS throughout the week so that you can mix it up when you're feeling like it! I recommend having at least 2 lunch and dinner options. Start small and make simple changes (like swapping out your protein for dinner!) and once you get the hang of it, you can get more creative in the kitchen.

9. Crockpot that shit

If there's one kitchen appliance I cannot recommend enough, it's my crockpot. It is a lifesaver for busy babes like me and is GREAT for leftovers :) Here's one of my fave recipes from my girl Laura!

10. Remember WHY this is important to you

All of this meal prep -- it's not to make your life HARDER, it's to help you reach your health and fitness goals. To be less tempted to stop for fast food or order takeout. To have MORE TIME to do the things you love with the people that matter to you than spending your evenings cooking away. If you get clear on WHY healthy living is something that is important to you -- on how you WANT to feel, you will be more inclined to keep this meal prep game up -- and give you even more time to Push play and rock your workout ;)

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What's YOUR why? Your biggest struggle when it comes to meal prep? I'd love to hear/guide you in the right direction! Share in the comments below or Contact me :) I'm always here for you!

Xo Amanda

p.s. Click the button below for some quick and delicious recipes that I put together just for you! 

How to make your Resolutions STICK this year.

Do you feel like you're constantly putting the same resolution on paper, year after year after year? Or you get SO EXCITED about your resolution to finally lose those pesky 10 lbs, travel more or and come February, have gotten so consumed with your day to day life that you've all but forgotten about it?

I was that gal. Hell, I was WORSE. I would make a bucket list of 50 things I wanted to do that year, would find it 6 months later and feel like a total and complete fuck up because I hadn't done any of it.

But this past year, my entire mindset on new years resolutions and goal setting has completely shifted. Instead of writing a bazillion things down that my Ego told me I should be doing/wanting to do, I have found a system that makes me FEEL GOOD and for once, actually FOLLOW THROUGH. Let's make 2017 AMAZEBALLS, ok?

My Top 3 Tips for Rocking those Resolutions

1. Focus on how you want to FEEL

Take a look at your bucket list -- or any previous resolutions you may have made in the past or are planning to rock out in 2017 -- are they actually things that light you up? Or are you putting join a gym and lose 15 lbs because that's what everyone and their mother writes down for their resolutions...

If you are doing that, know that it's TOTALLY NORMAL. I did that for years and of course, I never actually followed through with my resolutions. And I now realize that it's because they weren't things that actually made me EXCITED. 

So how do we choose resolutions that are actually in line with how we want to feel? I've come up with 5 questions that I ask myself every year that help me figure out how I want to FEEL -- and then base my resolutions on those answers!

• Other than time or money, what I want more of is...
• My joy comes from...
• I crave...
• When I'm feeling free and strong, I tend to...
• I need to give myself more permission to be...

Dig deep. Be honest with yourself. You'll be surprised at what comes out. And based on your answers, think about how you want to feel in the various areas of your life. For example: for my lifestyle/work life I want to feel FREE, for my body/wellness I want to feel STRONG, for my creativity/learning I want to feel VIBRANT, for my relationships I want to feel CONNECTED and for my inner work/spirituality I want to feel GROUNDED. 

+Read more about how to make intentions vs. goals here

+ Wanna really dig deep? Check out The Desire Map by Danielle Laporte. It was a game changer for me!

2. Create a Visual

Once you've figured out resolutions that are in line with how you want to feel, your next step is to create a vision board.

I know, I know, this may seem super hokey -- trust me, I bashed it for years -- but I actually did one this year and you know what? I ended the year having achieved almost every single thing on there. Visuals are KEY to success. So often we write something down on a piece of paper or our journal, never to be found again. Writing it down and putting it somewhere you can see every dang day is going to bring you SO MUCH CLOSER to achieving it because it's always in the forefront of your brain. (And finding pictures is just so fun and bright sooo vision boards are the best)

Not a crafty queen and love the shit out of Pinterest? 

Make a board on there and set a reminder in your phone to come back to it every week! 

3. Find a Support Squad

This. This has been the key for me.

On my search to find a way to live my dream life, I found a girl on Instagram that shared her story about how she got out of her funk, was able to build a healthy relationship with food and was able to in the span of a year, quit her full time job and work for herself on her own terms. I joined one of her virtual health & wellness bootcamps (you know, to fulfill those fitness resolutions I could never stick to) and realized I was missing out on the magic the support of these other amazing women (just like me!) provided. I instantly fell in love with the atmosphere and knew I wanted to duplicate this sense of community, which is why I host monthly Bootcamps as well. 

Over the past year, the women in these groups have become more to me than just fitness pals. They've become my tribe. My endless support squad. My cheerleaders on good days and bad. They're women who immediately get me. Who are going through the same things as me. And having an intimate support system and accountability group like this has been the missing link I needed all along.

A lot of people, when I share what I'm doing, don't get how it's possible to form such strong bonds with women who I've never met. Women who live all around North American -- scattered in places like Illinois, Florida, Colorado, Washington and Canada to name a few. But when you spend a month, 3 months, a year working on finding your best self alongside a group of women like these, you can't help but form a bond unlike anything else. And man oh man does the motivation never end. 

I wouldn't be where I am today if it weren't for these groups. I've lost 15 lbs and actually been able to maintain it BEYOND January of last year (which is a first for me). I've formed a healthy relationship with food for the first time in years and I can honestly say that all of the things I used to deal with every single day -- the self bashing while staring at my body in the mirror, my debilitating anxiety, feeling just BLAH and unconfident -- all those things have disappeared and I've found the confident, radiant and energized version of myself that I never want to let go of. Because she freaking kicks ass.

So there you have it.

My 3 best tips for rocking those resolutions aka having the most kickass 2017 of all time. 

Quit settling for the status quo. Stop allowing yourself to go on automatic pilot all over again in a months time. Decide that from this moment forward, you will actively go after a life that makes you literally excited to jump out of the bed. 

Commit to a year of YOU. (And if you're worried about that making you selfish, giiiiirl, read this.) And I guarantee, you will end 2017 feeling on FIRE. 

Ok my lady, I wanna know what YOUR goals are for 2017! Let's hold each other accountable ;)

Share them in the comments below or message me -- I love love love getting emails hearing all about your life!

Happy New Year, my loves.

Xo Amanda

How To Change Your Life In One Exercise

My Friends!

I am super excited to switch things up a little bit this week on the bloggity-blog.

So instead of hearing MY thoughts and words, I'd like to introduce you to a friend of mine: Courtney Rioux, a clarity coach for actors who feel stuck and want more out of life (and an actor as well!) 

She has such an infectious spirit and I cannot wait for you to dive into this exercise today -- I'll be doing it right alongside of you!

So set a timer for 10 minutes on your phone, grab a piece of paper and let's do this thang! 

How to Change Your Life in One Exercise

by Courtney Rioux

If you catch yourself avoiding something that you want to do, it’s because you’re associating more pain with the action than pleasure. But guess what? There is way to crush these mental blocks and fears – the very ones that are preventing you from creating the life you want!

Today I’d like to share an exercise that will get rid of your bad habits and create some new, empowering habits in their place. This is important because your habits are what created the life you have right now!

Do You Choose Pain or Pleasure?

When we’re in the habit of putting things off or associating pain with things that must get done, you actually have to trick your brain into changing its focus so that you want to do it.

Here’s what I mean...

Think of something that you want to do but you’re not doing because it feels hard. Maybe it’s cleaning the kitchen, or pressing play on your workout DVD.

Maybe it’s submitting to an agency or writing that book or meditating or eating clean. Whatever it is, let’s change your frame of reference on that thing right now.

Take out a piece of paper. On the top of the paper, write down whatever it is that you’re avoiding.

Draw a line down the middle both ways, so that you have four squares.

In the upper left hand corner, write, “Why I want to do this.” In the upper right hand corner, “Why I don’t want to do this.” In the lower left hand corner, write, “Why I’m scared to do this.” And in the lower right hand corner write, “Why I’m scared I’ll never do this.”

And then fill in the answers! Don’t judge them, don’t edit them; just write them down and some things will pop up for you that may be surprising.

You’ll see, “Oh, I get it! I’m afraid to do this because I’m afraid of what other people will think of me. Okay. So what if I didn’t care what other people thought?”

After you do this, you’ll have a lot of insight into how you’re thinking about these seemingly impossible tasks.

Take a moment to reflect. Focus on the two squares that read, “Why I don’t want to do this” and “Why I’m scared to do this.” Maybe you have answers like, “It will take too long,” or “It will be hard,” or “It seems impossible.”

Reflect on those. Are those things really true? Is it really hard to sweep the floors? Is it really impossible to fill out your tax forms?

Why are those two things not true?

Next, focus on the other two squares. And think, “Okay, I’m really going to remember that I love to clean the floors because it makes me feel organized and empowered and it makes me actually do all the other things I want to do.”

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Take This into the Real World

I’ll give you a real-life example from one of my clients. I was working with someone who woke up in excruciating pain every morning. She could barely get out of bed because she was in so much pain and she would miss work because of it.

She found out that if she quit eating sugar she wouldn’t have any pain. She felt 30 years younger, she had energy and vitality and could finally live her life fully!

But then she started to associate sugar with fun. Now, if you associate sugar with fun instead of pain, what do you think you’re going to want to do? Yeah, you’re going to want to eat it! Why would you ever want a life with fun cut out of it?

I took her through this exercise and it completely reframed her perception of sugar. She was able to completely cut it out of her life – and you know what? Not being in pain is a lot more fun than eating sugar!

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Now it’s your turn. Leave a comment below with the homework that you did.

What was the thing that you were avoiding, and what did you gain from working on it?

Wanna connect with Courtney?

You can find her at The Whole Artist, or on Instagram (@courtneyrioux) or Facebook (@thewholeartist)

5 Ways to Make the Holidays Feel Special when you're Adult-ing.

I will be the first to admit...I LOVE CHRISTMAS.

It is far and above my favorite time of year. The twinkly lights. The hot chocolate. The giving spirit that is all around. The family time. And TRADITIONS.

I am a sucker for traditions. And growing up, we had soo many traditions. And each and every single one of them would fill my heart with so much joy. Going to pick out the tree with my Dad. Listening to the Ella Fitzgerald Christmas cd while we decorated the tree. Baking shortbread cookies with my mom. The new matching pjs on Christmas eve. Pancakes for breakfast Christmas morning. Dinner with the whole family on Christmas. Boxing Day shopping (yeahhhh Canada) ... it was the BEST.

And after graduating college, I found those traditions slowly slipping away. I'm from Toronto and while Chicago isn't a bajillion hours away, it's far enough away that going home for a weekend isn't super easy to do. A couple of years ago, I couldn't even make it home for Christmas because I was in a show that ran right through the holidays. And last year, I spent Christmas at my in-laws. So it's safe to say that the traditions I grew up knowing largely went out the window. 

At first, I was heartbroken. And honestly, it's only been the past year or so of my life (since I started regularly doing personal development) that I shifted my perspective and found JOY in the holiday again. Because, as I've learned, when you choose to place your energy and thoughts on the positive things of life -- when you CREATE the kind of experience you so crave -- you can have what you feel like you're missing on your own terms! :) 

So, here are my top 5 ways to make the Holidays feel special:

1. Make new traditions

When I wasn't able to make it home for Christmas a couple of years back, I moped around for weeks. I was sad. No cookie making, christmas tree decorating, pj opening christmas. 

SO instead, I decided to make the most of it and since it was the first Christmas that Kev and I were spending together as a family, we decided that a great way to make it exciting was to make NEW traditions! And that's when our ornament tradition began.

Every year, we find an ornament to add to our collection. The ornament we pick represents the year we had together -- last year, we got a "Our First Home" ornament since we had just bought our place! This year, I'm sure it will have to be a dog ornament of some kind ;) 

So find something new and exciting and build it into your Holiday traditions! :)

2. Have a Christmas Movie Marathon

This one is KEY for me to feel like it's Christmas. So grab a girlfriend or your hubby and park yourselves on the couch, turn the sparkly lights on, grab some homemade hot cocoa and have a snuggly night in.

My personal faves? The Santa Clause, Rudolph the Red Nosed Reindeer, White Christmas and Love Actually :)

3. Celebrate the Holiday Locally

There are TONS of festive celebrations that happen all over and I'm sure there are some super fun ones in your city/town! 

Chicago is filled with fun little things but our all time favorite thing to do is go to the Christkindlemarket -- there's a giant tree that's all lit up and booths with Christmas treats, ornaments, gifts and all the gluvine (aka mulled wine -- DELICIOUS) you could want! It's a really cute thing to do and we have so much fun going every year. 

4. Get your Bake on!

Something about baking really gets me in the Christmas mood :)

So blast that Christmas pandora station and bake some guilt free cookies -- recipe for the cookies pictured above HERE. Also loving these 21 Day Fix-Approved Holiday Treats! 

5. Surround yourself with people you LOVE

When it comes down to it, the holidays are really a time to spend with those you love most in the world. So make TIME for the people that matter to you. Because that's what the holidays are all about, right? 

So spend this month sharing the love.

Make girlfriend dates. Call your Mom. Send homemade cards to your faraway friends. 

If that doesn't put you in the holiday spirit, I don't know what will ;) 

What are YOUR favorite traditions? I would love to hear! Share in the comments below!

A Love Letter to You

This has been a tough week. For everyone.

Blue. Red. Somewhere in between. Wherever your political stance lies, I think the bigger picture is that it appears that we live in a divided world. 

And I'm sure you have spent your time feeling a myriad of emotions. I know I have. And most have you have probably gone about your day like always because...well...you're not quite sure what else to do.

And you know I'm alllll about feeling the feels. So please, DO THAT. Cry if you need to. But once you have, make a decision to focus on what you CAN do.

Instead of spreading MORE hate, spread LOVE.

Instead of lashing out at a family member that doesn't share your views, remember that they too are human and are doing the best they can under their given circumstances.

When we focus on the troubles of the world, we shape and condition our inner world, but the opposite is also true. If we focus on our LIGHT, it has the power to transform the world around us. This is a practice. One that is easier to do when we work together with other light beings. When we share our own light, it is amplified and supports others in shifting their focus towards their essence, revealing the majesty of their numinous presence. This is how we can transform our outer world. 

So I want to encourage you to be a LIGHT. For yourself. For others. Because goodness knows, we need it now more than ever.

Below I have listed some of favorite practices for transforming the darkness and returning to the light. We have the ability to move mountains. To shine bright. Let's do it TOGETHER. Ok, beautiful?

Xo Amanda

---

Some Suggested Practices for Harnessing the Light Inside of You: 

Get Moving

Go outside. Take a breath of fresh air. Walk. Run. Kick serious ass at your workout. Do some yoga. Just MOVE. And remind yourself that you are still HERE. 

Our Voice

What comes out of our mouths is what shapes the world we live in, and ourselves, really. When we practice focusing our conversations on the beauty, joy and abundance that surrounds us on this beautiful planet the world becomes more beautiful. The story of the future is the one that is coming out of our mouths today. 

Right Action

What if we focused on bringing beauty to all we say, do and see in the world? A good place to start is to list all the ways we ARE beautiful and filled with light. Focus your energy THERE.  

Stop Listening to the News

I know this is hard. I used to think I had to know everything about what’s going on in the world. But, if you need to know something, it will come to you. What is important is looking for you. When we focus on the mystery and wonder of the world it changes us and as we change the world around us changes. 

Look for the  Light in Everyone

I read this quote and it really spoke to me right now. Not sure the source, but I'll let it speak for itself...

"Even the people who we feel have committed unforgivable crimes were born into the light. By seeing them in their Divine essence we heal our own darkness and open the door for them to transform. That doesn’t mean we don’t stand up against injustice and untruth, that is part of being a light in dark times. What we look for shapes what we see."

Practice Gratitude

When we practice giving thanks our whole world transforms. Keep a gratitude journal and practice recognizing and verbally acknowledging the people and things that bring joy into your life. 

*I learned a new practice to get to sleep recently: Go through the alphabet and think of something that you are grateful for that starts with each letter. I have yet to get through the alphabet and have been waking up more positive and refreshed. 

Set Your Intention

Everything starts with a clear intention. What kind of life do you want to be living? Use anything that seems in opposition to your intent as a doorway to locating and transforming the actions that are contrary to your intention. Intention can move mountains. Be willing to go into the dark to find your light. 

Read and Reflect on Personal Development

 It all started with my interest in finding quotes, poems and writing that could inspire me to overcome my inner shit talker. And now? I can't go a day without it. It may seem "woo woo", but I promise you, if you dedicate 10 minutes of your day to personal development, you will grow and SHINE.  

Take the time to Grieve when it’s Appropriate

It takes an enormous amount of energy to suppress our pain. To really step into our light we must have compassion for the pain of the world. Authentic grieving leads to appropriate action. It wakes us up to new possibilities and creative ways of bringing them into fruition.

What I wish I'd known...

This week marked the anniversary of my wedding day.

The entire day was a dream. Having my family and friends all in one space was seriously the fucking coolest. And sharing mine and Kev's love with everyone was so wonderful. We danced the night away, drank beer (we got married at a brewery in Chicago!) and had truly the best night of my life.

BUT, I wasn't happy.

YES I was ecstatic when it came to my love life. Kevan and I were in a wonderful place and so happy to be finally sharing a little piece of our lives with the people closest to us. I was on cloud nine to be around all of the people that I love most in this world.

But a year ago, I felt more lost than I ever had in my life. 

 

Let's rewind a little...

I graduated from college with a Bachelors degree in musical theatre. And while I LOVE acting and know it's something I'm supposed to do for the rest of my life, we were never really taught in school how to actually manage life in a practical sense (i.e. pay the bills, find work outside of acting, etc.)

So I did what all of my actor friends did. I found a job (well, multiple jobs really) just to get by. I worked at a call centre, I was a segway tour guide, I nanny-ed my butt off and I taught. All of that ON TOP of rehearsals in the evening for the various shows I was doing. At one point a year and a half ago, I was working six different jobs.

To say that I was burnt out is putting it lightly.

I had my wedding to look forward to and our mini moon to St Lucia but as soon as we got back to "reality", I came crashing down HARD.

 

You know that whole quarter life crisis thing? Well, let's just say I know allllll about it. I was a mess. I kept asking myself  "What am I doing with my life?" ... "Is this how it's going to be forever?"  ... and about a week after getting back to Chicago, I broke. 

I quit almost all of my jobs and spent a month soul searching. 

(I don't recommend this, by the way, but you know I will always tell it how it went down and well, that's what happened)

I was scared shitless. But I knew that I needed to take a strong hard look at what the hell I was doing with my life because I knew I was meant for so much more than the anxiety ridden, overwhelmed and exhausted version of myself that I had become. 

And I'm so glad I did. Because a year later, I'm in SUCH a different place. I've found I'm finally actually happy. I’ve found a career path outside of acting that actually LIGHTS ME UP. I’m calm. I’m happy. I wake up every morning and I’m so grateful for the world I’ve created for myself.

I feel FREE. And I get to spend my days working in little coffee shops like this, going for long walks with my dog and connecting with some of the most incredible women I've ever known.

How did I get here?

I asked myself three super simple (but crazy important) questions. And if my story has resonated with you at all, take a moment in your week and sit down and answer these questions too...Just write. Don't edit yourself. And you'll be surprised what you learn about yourself and what you really want.

Question 1: What makes you feel most ALIVE?

Question 2: Describe your perfect day, from the moment you get up in the morning to the minute you go to sleep.

Question 3: What do you VALUE most in life?

I know these may seem simple, but trust me when I say that if you take the time to sit down and get really clear with yourself on these answers, you will all of a sudden have a whole new world ahead of you. A potential world that is actually in line with what you need/want/crave. 

And though it may not be 100% feasible to just up and quit your life like I did, it IS possible to slowly start moving towards the quality of life you want.

You just have to decide you're worth it and take the leap.

So I guess all of this is to say that it's never too late to take a second chance on yourself. To live the life you crave. It's not going to be easy, and it's definitely going to be scary as all hell but from the gal who'se on the other side, I can promise you it's worth it.

(And if you wanna chat more about this with me, I'm always here for you. This is something I'm super passionate about. I'm an open book and happy to share, always.)

Xo Amanda
 

Tone It Up Girl turned Beachbody Coach

I've been wanting to share this for a while now. It's been on my heart but for some reason I have been holding off doing so -- but here's the thing. I always say that I'm going to be 100% HONEST with you guys and so not sharing this with you would be me not being true to myself so I say FUCK THE FEAR and here goes.

Hi, my name is Amanda Loy. I'm a Wifey, a dog mom, an actor, a Tone It Up Girl & a Beachbody Coach with #TeamInspireJoy , and THIS is my story. 

When I started my health & fitness journey in 2012, I had no idea it would lead me to where I am today. That it would be such a vital part of my day to day.

All I knew was that I was desperate for a change. Tired of feeling like who I was inside wasn't being reflected on the outside. Tired of looking in the mirror and not liking what I saw. Tired of going into store after store and just settling for clothes because "well at least they sort of fit" or  with the "well this covers up my tummy, so I'll wear it" mentality. Most of all, I was just tired of being tired. Tired of being the unhappy and uncomfortable version of me.

So, I started looking around for something -- anything -- that could help me.

And that's when I found Tone It Up on Youtube.

I was immediately attracted to Karena and Katrina's energy. They were silly and the rays of light that I needed and they reminded me so much of the version of me I hadn't seen in years. I wanted to be just like them. They had just started Tone It Up (yup, I was an Original TIU gal), and all I could think was -- if I could look just like them, I will be able to get my groove back.

I mean, have you seen them? They're freaking bombshells.

So that's how I got started. I started picking one of their workouts and doing it every single day. A month later, I purchased the nutrition plan, officially became a part of the community, and decided to go in full force.

And man oh man did I do that. I stuck to their workout programs and their meal plan to a tea. As in, I never ONCE "fell off the wagon".

For those of you unfamiliar with Tone It Up, their nutrition program focuses on eating mostly lean proteins and vegetables, with some fruit and healthy fats sprinkled in there. Carbohydrates were occasionally incorporated, but the serving size was usually pretty small and often it was optional. So for 6 months, I ate, as my husband likes to say, bunny food. And their daily workouts usually incorporate a cardio start to your day and then a toning workout in the afternoon -- so I started running every morning (for those of you who know me now know how much I hate running hahaha, but I thought I needed to be a runner to be fit!) and I would do their badass super fun toning workouts in the afternoon. 

And 6 months later, I had gone from 172 lbs to 145 lbs (this coming from a 5'10" girl).

WOOOHOOOO, right?! Well, my EGO said HELL YES. I was growing out my hair, abs that I never thought could possibly appear were starting to show up and I was finally going to get to be skinny, just like K&K! That was the goal, right? To lose the weight and be happy!! 

But here's the thing... I wasn't happy. 

Sure, I was skinny. (And now that I look back on it, I can honestly say that I was too skinny, although at the time I wouldn't admit it) And I was sooo excited to be a part of an amazing community of women (some of whom are some of my best friends now) and to have the bright energy of Karena and Katrina in my life. But I was so focused (read: obsessed) on BECOMING THEM that along the way, I lost myself. And I went so extreme in one path that I went from being slightly overweight and unhappy to underweight and unhealthy.

And the summer of 2013, everything that I thought I knew came crashing down around me and within two months, I had put back on all the weight that I'd lost and then some. I spent my days binge eating pints of ben & jerrys half baked, double stuffed oreos, jars of nutella -- you name it. I couldn't control myself. 

And once it was time to pick up the pieces, I knew that I had to figure out what would work for ME.

I tried joining a yoga studio, which really helped combat my anxiety.

I connected with TIU girls in the Chicago area and on Instagram who are truly some of the most gorgeous souls I have ever met on the planet -- and who just GET me. 

I stopped running and stuck to doing workouts that made me HAPPY, like the TIU toning routines, dance based workouts and strength training.

I started trying to reframe my mind that healthy didn't have to be an all or nothing mindset and that carbs were good for me :) 

**Picture from my first TIU Chicago meetup**

I LOVE Tone It Up, for so many reasons. It introduced me to some of the best women I know. It empowered me to take a step towards my own health & fitness journey. And holy balls am I obsessed with some of their recipes. Nomz. And I continue to do their workouts because I loooove them and their energy! And I have finally figured out what works for me and am in a GOOD place :)

But for so long, I would tell people that I owed all my success to Tone It Up. That if it weren't for Karena and Katrina, I wouldn't be where I'm at.

So often in life, we attribute our own success to other people.

Do you ever catch yourself doing that? I know I do.

All the time, the amazing women in my Live Your F*ck YES Life Challenge tell me things like "You're the reason I feel so amazing." or "Because of you, I'm at my goal weight for the first time in 5 years." and I always step back and say -- no, it's because of YOU. YOU are the one who got your butt up every morning and got your workout in. YOU are the one that made healthy nutrition choices. YOU are the one who did the work. 

And when I hit my quarter life crisis a year ago (yuppp that shit is REAL haha), I kept thinking to myself -- how can you pay everything you've learned on your OWN journey forward? How can you help other women show up for themselves in the way that works for THEM? How can I do what K&K are doing for other women but on my own terms?!

And that's when I thought of my TIU gal pal Anna.

I officially met Anna at a TIU Chicago meet up in February 2015. We had been friends on Instagram for a while, and I had been loving on her blog posts. She was so REAL and not scared to just SHARE her heart and I found that so fucking inspiring.

I didn't even realize for the first 6 months of our friendship that she was as Beachbody Coach and I will never forget my first thought: "How can this amazing, super real chick be a Beachbody coach? They're scammy and superficial and just not genuine people."

And I realized that I must be missing something, so I asked her to coffee (because I'm the kinda girl that just needs to hear it from someone's mouth directly) to basically sit her down and be like how can you be doing this thing when you're so .... normal? And nice? AND A TONE IT UP GIRL!?!?

(To say that I was confused and suuuper skeptical is putting it nicely.)

And that's the day when my entire life shifted. 

Ask Anna, and she will tell you that I put her to the test. I asked her every fucking question under the sun. She's probably laughing reading this right now because I was a SHIT HEAD, you guys. To say that I was skeptical is putting it suuuuper lightly. 

And the more we talked, the more I thought to myself, wow, this is really cool. You mean becoming a Beachbody Coach would help me share my passion for health & fitness with others and actually be a BUSINESS? Like a my OWN version of K&K? I could slowly start to fade out my 5 super draining day jobs and actually spend time doing things that light me up? I could have a job that allowed me to work from home, work when I chose, post inspiring things on social media and empower others to be the best version of themselves?!

I was stunned. Why had I been so RUDELY opposed to Beachbody for so long? Because associating with another company would make me a traitor to Tone It Up? Because I had built up this notion that Beachbody coaches were terrible people?

Well, let me tell ya, was I ever fucking wrong.

My gut kept telling me that this was the right step for me and so I took a leap of faith and I said YES.  And it's hands down the best decision I've ever made in my entire life (except marrying Kevan, that was a pretty stellar choice.)

Am I still a TIU girl? Heck yes.

But I can also add Team Inspire Joy Leader, Girl boss and Beachbody Coach to my resume and I am SO DAMN PROUD of it. 

I've spent almost a year of my life doing this. I've worked with some of the most incredible women who inspire me on the freaking daily, I've built a team of women (aka my TRIBE) who have become like family to me, I've seen the company up close and personal and am more sure than EVER that this is exactly where I'm supposed to be, I've traveled to beautiful retreats and I've become my very own Entrepreneur, building a path to financial freedom for my family.

Everything is piecing itself together. I am quickly and gracefully and fiercely building a business, supporting women to rise into their role as leaders and supporting people to improve their physical and emotional health with state of the art workout programs, Shakeology , accountability groups and some major self care and daily 1:1 coaching with me.

So from this super grateful gal, here's what I have to say:

Don't judge a book by it's cover.

And just SAY YES to the the things that light you up AND THEN FIGURE IT OUT.

Please. For the sake of your soul. Even if it scares the shit out of you. Ok?

---

And one more thing:


I am so deeply passionate about what these programs and Shakeology.

Over the past almost year, I have watched myself become the healthiest and happiest version of me that I've ever been and my anxieties have completely disappeared. 

If you're curious about what I do and would like to learn more about how to become the healthiest and happiest version of YOU, just click here to schedule a chat with me. I would love to support you. 

Here's to Living Your F*ck YES Life. 

Xo Amanda